DAY 3: Deep Core & TVA Workout | Activate Your Transverse Abdominis | 21-Day Challenge

Welcome to Day 3 of our 21-Day Abs & Core Challenge! Today we’re going a little deeper and focusing on one of the most important muscles for a strong, stable core: the transverse abdominis. This deep abdominal muscle acts like a natural corset around your waist, helping support your spine, stabilize your pelvis, and create a strong foundation for everything you do. Instead of simply trying to “burn” your abs, today we’re learning how to activate and integrate the transverse abdominis into your core workout while you move. We’ll start with gentle spine waves, followed by a lateral stretch and rotations to mobilize the spine and prepare the core. Then we’ll move into plank to high plank, side planks, and a modified plank, focusing on maintaining deep abdominal engagement as we support and stabilize the body. From there, we’ll add a spinal wave in plank and progress into three-legged dog to plank, challenging your core stability while your limbs are moving. We’ll finish with locust pose and plank to locust, bringing the back body into the work and creating a more complete, balanced core workout. This is not about holding your stomach in as hard as possible. Think about breathing, gently drawing the lower abdomen inward, and maintaining that connection as you move. Whether you’re a beginner, rebuilding your core strength, or simply looking to improve abdominal strength, posture, stability, and core control, this workout is about building the foundation that will support everything that comes next in our 21-day challenge. Let’s connect to your deep core and build strength from the inside out. 00:38 spine waves 02:19 lateral stretch 03:40 rotations 04:49 plank to high plank 06:41 side planks 08:20 modified plank 09:30 spinal ave in plank 11:02 three legged dog to plank 12:50 locust pose 13:40 plank to locust #AbsWorkout #CoreWorkout #CoreStrength #AbWorkoutForWomen #DeepCore #TransverseAbdominis #TVAWorkout #StandingAbs #StandingAbsWorkout #BeginnerAbsWorkout #LowImpactWorkout #PostpartumCore #PostpartumWorkout #21DayChallenge #strongcoreworkout